Patient Education: Exercising in the Summer Heat


Many people enjoy working out during the summer months, whether they are running, swimming, cycling, or participating in other outdoor events. The sun is out, it isn’t too cold, and all of the sweating is a good sign, right? However, the harsh summer heat can have damaging effects on your bodily health if you aren’t properly prepared.

No matter what activity you are participating in, you should always exercise extreme care in high temperatures and high humidity. You should always be aware of your body’s limitations, and never push yourself past your boundaries. Let’s take a look at some of the other methods you can use to stay safe while exercising in the heat.

Top 5 Ways to Exercise Safely in the Summer

  1. Time of day.
    The best time of day to work out is the early morning, as the temperature will typically be hottest from 10 a.m. to 3 p.m. The only time you should exercise in the heat of midday is if you are training for an event that takes place during that time.
  2. The right clothes.
    Light colored clothing will reflect light, and cotton clothing will help in the evaporation of sweat. Buying special running clothing is also a great idea, as they are usually made to help keep you cool.
  3. Check the weather.
    If the forecast includes a heat advisory, that means there are high levels of ozone and air pollution, which can cause damage to your lungs. On these days, it is better to work out indoors to avoid this issue.
  4. Use sunscreen.
    Even on cloudy days, you should be applying sunscreen. The UV rays can cause a wide variety of sun damage and burns on your skin, leading to other health issues as well.
  5. Stay hydrated.
    Drink one to two glasses of water before you leave to exercise, and continue drinking every 15 minutes while working out — even if you aren’t thirsty. At the end of the exercise session, drink a few more cups of water.

Four convenient locations in Hackensack, Emerson, Elmwood Park and Montclair

If you have any questions about how to properly exercise or how to treat injuries caused by exercise, contact us today to schedule a consultation.

To schedule and appointment, call us at 1-844-ACTIVE-ORTHO or email:

Hackensack, New Jersey
Click here for directions
Emerson, New Jersey
Click here for directions
Elmwood Park, New Jersey
Click here for directions
Montclair, New Jersey
Click here for directions